Unless you’re living under a rock, you’ve probably heard of the keto diet by now. The low-carb, high-fat eating plan has become one of the hottest diet trends in recent years, and it doesn’t seem to be going anywhere anytime soon.
Research has suggested that the keto diet can lead to weight loss, improved blood sugar control, and other health benefits (20). It appears safe for most healthy adults to try, but there are a few things you should keep in mind before you jump on the bandwagon.
If you’re thinking about starting the keto diet, it’s important to be prepared and create a plan that works for you. This simple 1-week keto meal plan is a good starting point. It includes all the basic keto staples, in addition to some higher-carb options for those who want to add more variety to their diet.
But first, let’s review the basics of the keto diet and help you see why it could be a good fit for you.
The keto diet is a low-carb, high-fat diet that encourages the body to burn fat for energy instead of glucose. On a ketogenic diet, your carb intake is typically limited to 5-10% of your total calories. This means that if you eat 2,000 calories per day, you can only have 20-50 grams of carbs (13).
The rest of your calories will come from fat (55-86%) and protein (30-35%). While it’s important to eat enough protein to support your muscles, too much can kick you out of ketosis. This is why most people on a keto diet stick to moderate amounts of protein-rich foods such as meat, fish, and low-carb vegetables.
When you cut carbs and eat more fat, your body enters a state called ketosis. In this metabolic state, your liver starts to break down fat into ketones which your body then uses for energy (13).
Ketosis can be a helpful tool for weight loss, diabetes control, and other health conditions (6).
It’s important to note that the keto diet is not for everyone. Some people may experience side effects such as headaches, constipation, or nausea. It’s also not the only diet that can work for weight loss and other health benefits. As with any diet, it’s always important to talk to your doctor before you make any major changes to your eating habits.
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Like many popular diets, proponents of the keto diet claim that it has several potential benefits.
One of the biggest potential benefits of the keto diet is sustained weight loss (18). A ketogenic diet can help you lose fat, including the dangerous visceral fat that builds up around your organs and increases your risk of heart disease and diabetes (7).
One of the ways it does this is by restricting carbs, which means you eat fewer calories overall. When your body doesn’t get a steady supply of carbs, it turns to stored fat for energy. Eating less leads to a calorie deficit and ultimately, weight loss.
The keto diet can also help improve blood sugar control for people with diabetes or prediabetes. In people with type 2 diabetes, the keto diet has been shown to help reduce A1C levels at least as well as other diets (15).
This is significant because A1C is a measure of long-term blood sugar control. A lower A1C level means your diabetes is under better control (2). However, a keto diet is not appropriate for everyone, and if you have diabetes, should only be done under medical supervision because of the risk of hypoglycemia (dangerously low blood sugar).
Limited evidence suggests that the keto diet can improve cognitive function, particularly in those with Alzheimer’s disease. One review found the keto diet to be associated with improved cognitive performance in elderly people with Alzheimer’s (10).
The keto diet may also help reduce your risk of heart disease. One review found the keto diet may be associated with improvements in some cardiovascular risk factors, including obesity, type 2 diabetes, and HDL cholesterol (9). However, the authors noted that these effects are usually limited. It’s possible that the weight loss leads to metabolic benefits, particularly in overweight or obese people, rather than the particular diet itself.
One of the more recently proposed benefits of the keto diet is that it may help reduce the risk of cancer. Some studies in animals have suggested that the keto diet may help slow the growth of cancer cells (12) (21).
While more research is required, the keto diet may one day be used as an adjunct to cancer treatment.
Inflammation is your body’s natural response to injury or infection. While it’s important to have an acute inflammatory response, chronic inflammation can lead to health problems such as heart disease, arthritis, and diabetes (17).
Some evidence has suggested that the keto diet can help reduce inflammation throughout the body, which may help protect against some of these diseases (20). However, results are inconsistent.
The impact of a keto diet on inflammation may be influenced by an individual keto dieter’s fiber intake and the quality of their fat intake (3).
The keto diet is generally safe for most healthy adults, but there are a few potential side effects you should be aware of. Some side effects are typically mild and go away on their own, while other more serious risks are worth discussing with your healthcare provider:
A common side effect of the keto diet is headaches. This is usually due to dehydration, which can be alleviated by drinking plenty of water and getting enough electrolytes through food (1).
Another common side effect is dizziness. This is usually due to low blood sugar and can be alleviated by eating more carbs or taking a sugar supplement.
Nausea is another common side effect, particularly at the start of the diet (1). This is usually due to your body adjusting to the new diet and may be alleviated by drinking plenty of water and eating small, frequent meals.
Fatigue is a common side effect, particularly at the beginning of the diet. This is usually due to your body adjusting to the lessened carbohydrate intake (11). In such cases, you should take it easy for a few days until you have more energy.
Constipation is a common side effect of the keto diet, particularly if you’re not eating enough fiber (1). This can be alleviated by eating more fiber-rich foods and/or taking a fiber supplement.
A high intake of animal foods on the keto diet may increase the risk of kidney stones. In addition, if you have a kidney disease or are at risk of developing it, you should not follow the keto diet.
Although some evidence has suggested that the keto diet can improve certain risk factors for chronic diseases such as heart disease, this is controversial. In the short term, these metabolic benefits may be more due to weight loss than anything special about the diet. In the long term, a keto diet that is high in animal products may actually increase the risk for heart disease and certain cancers. If you have heart disease or are at risk of developing it, you should not follow the keto diet.
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There are several factors that determine the amount of weight an individual can lose on the ketogenic diet. According to some research on the diet, people have reported losses ranging from 1 pound (0.5 kg) to 10 pounds (5 kg) or more in the initial week (23). Key considerations for this would include:
While it’s common to see a notable drop in the first week on keto, individual factors significantly influence the amount of weight lost. Sustainable, long-term weight loss is more dependent on the continued creation of a calorie deficit and overall lifestyle factors.
If you’re interested in trying the keto diet, there are several things you need to know. First, it’s important to do your research and talk to your healthcare provider before you make any major changes to your diet.
Second, you’ll need to start by lowering your carb intake. Most people on the keto diet start by reducing their carb intake to 20-50 grams per day. This may be a bit difficult for some people, but it’s doable with a little planning.
Third, you’ll need to increase your fat intake. Many people on the keto diet aim for a 70/25/5 ratio of fat/protein/carbs. This means that 70% of your calories should come from fat, 25% from protein, and 5% from carbs.
Fourth, you’ll need to make sure you’re getting enough electrolytes. When you reduce your carb intake, you’ll also lose a lot of water weight. This can lead to dehydration if you’re not careful. To avoid this, make sure you drink plenty of water and eat foods that are rich in electrolytes such as sodium and potassium.
Finally, it’s important to be patient. It may take a while for your body to adapt to the keto diet. You should give yourself at least two to four weeks before you judge the diet’s effectiveness.
If you’re thinking about trying the keto diet or are already practicing it and looking for some new recipes and meal ideas, this 1-in addition to a shopping list and tips for following the keto diet.
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Here’s a shopping list of the items you’ll need for this 1-week keto meal plan:
Here are a few tips that will help you be successful when you follow this keto meal plan:
Meal prepping is the key to any successful diet. It helps to have healthy meals already prepared and ready to eat when you’re feeling hungry. This will help prevent you from making unhealthy choices or binge eating (16).
To prep for this 1-week keto meal plan, cook the chicken, salmon, and steak at the start of the week. Store them in the fridge to eat for lunch or dinner throughout the week. Hard-boil a dozen eggs to have on hand for snacks or to add to salads.
Whenever you can, cook extra of each recipe so you can have leftovers for another meal. For example, cook a double batch of chicken thighs and broccoli so you can have it for lunch the next day. This will save you both time and money.
If you’re cooking for one, most recipes can be scaled down. Simply reduce the ingredients accordingly. If you’re cooking for a larger crowd, many of these recipes can also be easily doubled or tripled.
One of the most important skills to have when following a keto diet is knowing how to read food labels. Make sure you look for hidden sources of carbs, such as maltodextrin or dextrose. These are often added to food products to enhance flavor or texture and can soon add up.
The best part about following a keto diet is that it’s an incredibly flexible way of eating. You can switch up the recipes and meals as you see fit. For example, if you’re not a fan of salmon, try switching it out for another type of fish or even chicken or steak. Don’t be afraid to get creative in the kitchen.
When you start a keto diet, it’s important to drink plenty of water and electrolytes to help fight the keto flu. You can do this by drinking bone broth, sports drinks, or adding salt to your food. You can also eat foods that are high in potassium and magnesium, such as avocados, nuts, and leafy greens.
If you find yourself struggling to stick to this meal plan, don’t give up! It takes time to adjust to a new way of eating and you may not see results right away. Just keep at it and you’ll eventually get the hang of it.
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There are several ways of knowing whether your body is going into the ketosis state, including (24):
Increased Thirst and Urination: As the initial stages of ketosis involve the release of stored glycogen, which leads to water loss, it’s natural that you experience a subsequent increased thirst and frequent urination. Make sure you drink plenty of water to avoid dehydration. If you experience extreme thirst or dark-colored urine, you should consult your healthcare provider.
If you’re looking to speed up the results of your keto diet, here are a few tips and tricks to remember to possibly expedite ketosis (22):
In most cases, a person can lose approximately 1 pound (0.5 kg) to 10 or more pounds (5 kg) in the first week of keto. This is dependent on the following factors:
It is also important to note the distinction between short-term weight loss and a sustainable long-term plan when starting on the keto diet.
Sustainable vs. Initial Drop: While a rapid initial loss is not uncommon, it’s important to distinguish between initial water weight loss and sustained fat loss. Sustainable weight loss typically ranges from 1-2 pounds per week.
To ensure better results on the keto diet, the following foods should be avoided at all costs:
Alternatively, go for snacks with no carbs, such as nuts, seeds, or cheese, to satisfy cravings while remaining within the carbohydrate limits of the keto diet.
The 1-week keto meal plan is designed to help you transition into a keto diet and start seeing results. It’s a great way to jumpstart your weight loss journey or break through a weight loss plateau. Just remember to be flexible, stick to healthy foods, and stay hydrated.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!